5K pb on anniversary of first 5K (Read 475 times)

FWRC High Five 5k race. This was my first one last year. I didn't run this for a pb because I have a half in three weeks on 11/8 and wanted to avoid any possibility of injury. So I ran it at an easy hr of 113 for the first 2mi, and pushed to 116 or so for the next half mi and then up to 120 for the last qtr sprint to the finish. Got a 36:06:41, 11:39 PB (official distance, 11:20 gps pace for 3.18 mi) out of it with less effort than last year. I ran almost the whole way at that pace. Only walk break was a short one at a water stop. Have been training to run 20-30 min between drinks and it paid off. Am really happy with how it felt. Now I have to figure out what my half strategy will be. Will obviously walk more, but have to figure out how long to run between walks. Could use what I did for the labor day 15k, which as 1:1 early on, then 2:1, and longer runs the longer we got into the race. It will be a lot cooler on 11/8 than it was on labor day so that should help.

For nutrition I had a light 100 cal muscle milk and banana before leaving. Had a cup of coffee with me, had a gu about 20 min b4 the race start, drank some water after warming up. The post race snacks were all to high in cal, suguar and sodium for me so I had another gu. Am hungry now, but then I just burned almost 600 calories between warm up and race!

Garmin output below.

Type

Distance

Time

Total Time

Pace

Avg HR

Max HR

Notes

Interval

1.28 Mi

15:01.96

15:01.96

11:45

112

115

Interval

0.73 Mi

8:28.7

23:30.66

11:37

112

115

Interval

1.09 Mi

11:42.73

35:13.39

10:45

115

121

Interval

0.08 Mi

0:53.02

36:06.41

11:03

119

121

bob e v 2014 goals: keep on running! Is there anything more than that?

Complete the last 3 races in the Austin Distance Challenge, Rogue 30k, 3M Half, Austin Full

way to go Bob! love your consistency & determination. motivating to see that instead of moaning/complaining/being depressed about your "surprise" heart attack last yr, you are out doing something about it! great work!!